Okra vs. Red leaf lettuce — In-Depth Nutrition Comparison
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A recap on the differences between okra and red leaf lettuce
- Okra is higher in manganese, vitamin C, vitamin B1, magnesium, fiber, copper, and vitamin B6, yet red leaf lettuce is higher in vitamin A, vitamin K, and iron.
- Red leaf lettuce covers your daily vitamin A needs 136% more than okra.
- Okra contains 6 times more vitamin C than red leaf lettuce. While okra contains 23mg of vitamin C, red leaf lettuce contains only 3.7mg.
Food varieties used in this article are Okra, raw and Lettuce, red leaf, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +375% |
| Contains more CalciumCalcium | +148.5% |
| Contains more PotassiumPotassium | +59.9% |
| Contains more CopperCopper | +289.3% |
| Contains more ZincZinc | +190% |
| Contains more PhosphorusPhosphorus | +117.9% |
| Contains less SodiumSodium | -72% |
| Contains more ManganeseManganese | +288.2% |
| Contains more IronIron | +93.5% |
| Contains more SeleniumSelenium | +114.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +521.6% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B3Vitamin B3 | +211.5% |
| Contains more Vitamin B5Vitamin B5 | +70.1% |
| Contains more Vitamin B6Vitamin B6 | +115% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin AVitamin A | +941.7% |
| Contains more Vitamin B2Vitamin B2 | +28.3% |
| Contains more Vitamin KVitamin K | +348.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 140.3µg | 91% |
| Vitamin A | 36µg | 375µg | 38% |
| Manganese | 0.788mg | 0.203mg | 25% |
| Vitamin C | 23mg | 3.7mg | 21% |
| Magnesium | 57mg | 12mg | 11% |
| Vitamin B1 | 0.2mg | 0.064mg | 11% |
| Copper | 0.109mg | 0.028mg | 9% |
| Fiber | 3.2g | 0.9g | 9% |
| Vitamin B6 | 0.215mg | 0.1mg | 9% |
| Iron | 0.62mg | 1.2mg | 7% |
| Folate | 60µg | 36µg | 6% |
| Calcium | 82mg | 33mg | 5% |
| Phosphorus | 61mg | 28mg | 5% |
| Vitamin B3 | 1mg | 0.321mg | 4% |
| Potassium | 299mg | 187mg | 3% |
| Zinc | 0.58mg | 0.2mg | 3% |
| Carbs | 7.45g | 2.26g | 2% |
| Vitamin B5 | 0.245mg | 0.144mg | 2% |
| Protein | 1.93g | 1.33g | 1% |
| Vitamin B2 | 0.06mg | 0.077mg | 1% |
| Calories | 33kcal | 16kcal | 1% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Vitamin E | 0.27mg | 0.15mg | 1% |
| Sodium | 7mg | 25mg | 1% |
| Fats | 0.19g | 0.22g | 0% |
| Net carbs | 4.25g | 1.36g | N/A |
| Sugar | 1.48g | 0.48g | N/A |
| Starch | 0.34g | 0g | 0% |
| Choline | 12.3mg | 11.8mg | 0% |
| Saturated fat | 0.026g | 0.017g | 0% |
| Monounsaturated fat | 0.017g | 0.005g | 0% |
| Polyunsaturated fat | 0.027g | 0.072g | 0% |
| Tryptophan | 0.017mg | 0.022mg | 0% |
| Threonine | 0.065mg | 0.048mg | 0% |
| Isoleucine | 0.069mg | 0.038mg | 0% |
| Leucine | 0.105mg | 0.07mg | 0% |
| Lysine | 0.081mg | 0.045mg | 0% |
| Methionine | 0.021mg | 0.016mg | 0% |
| Phenylalanine | 0.065mg | 0.067mg | 0% |
| Valine | 0.091mg | 0.048mg | 0% |
| Histidine | 0.031mg | 0.019mg | 0% |
| Fructose | 0.57g | 0.28g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more ProteinProtein | +45.1% |
| Contains more CarbsCarbs | +229.6% |
| Contains more OtherOther | +54.5% |
| Contains more FatsFats | +15.8% |
~equal in
Water
~95.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +240% |
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Poly. FatPolyunsaturated fat | +166.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +60% |
| Contains more FructoseFructose | +103.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
